Self-Care Series: Four Self-Care Tips for Busy People

December 14, 2021 -  Defence Stories

Our shared COVID-19 experience has highlighted the need for self-care in the midst of busy family life, work life, and life in general. While leadership can support member wellness through policies that promote flexibility and work-life balance, we, as members, can also do our part, in taking care of our physical and mental well-being.

1. Ten minute relaxation practice.

If you are under the impression that a relaxation practice requires an hour or more to be beneficial, you are not alone. However, research shows that ten minutes of focused relaxation, like meditation, can make your brain more efficient and improve cognitive function such as concentration, leaving you feeling healthier, more focused, peaceful, and in control.

Mindfulness meditation is easy to do. Find a quiet spot and using a cushion on the floor or a chair, get into a comfortable sitting position. Set a timer for five to ten minutes. Close your eyes and take a deep breath in on a slow count of three, hold briefly, then release your breath, on a slow count of three.  Focus on your breath entering and leaving your body. As your thoughts will wander, notice the thought, and then bring your attention back to your breathing.

2. Set boundaries between work and home.

If you work from home and are tempted to work outside of your work hours, creating a physical boundary between your work space and your home space may be all you need. Something as simple as closing your office door at the end of your work day is a visual and physical reminder that may help avoid the temptation to work “just one more hour.” If your work space is part of your larger living space, a room divider may also help deter you from overworking. Another way to set up a work-home boundary is to not respond to emails that are sent outside of work hours. You can put an automatic response on your email stating you will respond to their email the next day.

3. Stick to a routine.

When you establish a routine, it can provide some comfort and security, which are antidotes to the stress of uncertainly. Routines are particularly helpful for repetitive tasks like putting your keys or grocery bags in the same place so they are easy to remember and find before you head out the door. Remember, there are days when the routines simply are not feasible – life happens.

4. Five minute review to start and end your workday.

Essentially the review is “what am I hoping to accomplish today?” and “what did I accomplish today?” A five minute review provides us with an opportunity to pause, take a breath, and focus on our agenda for the day. Is our agenda for today doable? Can something be put off until tomorrow or the next day? A morning review can ensure that you have all the resources, such as access to printing or to a colleague, which you may need to complete your tasks. The end of the workday review helps give you a sense of what you did or did not accomplish, what went well, what didn’t, and how to prepare for the next day.

Being aware of our own needs supports positive health outcomes and helps us in all areas of our lives – both at home and at work. Self-care has never been more important as we all continue to deal with the pandemic. Implementing these four self-care tips for busy people is a great place to start creating and maintaining your mental health and physical well-being.

Lucy Belanger, M.Ed.

Lucy Belanger, M.Ed., is part of the Strengthening the Forces team and she works on the promotion of positive mental health and social wellness.

Strengthening the Forces is CAF/DND’s healthy lifestyles promotion program providing expert information, skills and tools for promoting and improving CAF members’ health and well-being.

STF offers Subject Matter Expertise in four core areas of interest: Active Living, Nutrition, Addiction Free Living, and Social Wellness.